Traditionally prized for its rich flavour and creamy texture, avocado also produces an oil that, when made with care, tastes of the ripe fruit. The average avocado contains up to 20% oil. Avocado oil is made by crushing the flesh of the fruit to a pulp, adding water, and allowing the oil to naturally rise for extraction.
Quality Avocado Oil is Cold Pressed
The quality of the oil will depend on the temperature of the water used in production. Like extra virgin olive oil, the best quality avocado oil is made using cold water and production temperatures that don’t go above 95F. Rich oils from fruits like avocado and olive are very temperature sensitive. Their full natural flavour is preserved when little to no heat is applied.
Avocado Oil Tastes of the Ripe Fruit
Avocado oil is lighter in colour and texture than extra virgin olive oil and lacks the bitter flavours of the olive. Avocado oil has a very pleasing crystalline green colour and tastes of the ripe fruit, with its grassy notes and buttery richness.
It is Much More Than Just Delicious
But an avocado is so much more than its simple eating pleasure, it is also nutritionally dense, high in vitamin A, D and E. Cold pressed avocado oil contains the fruits natural health benefits.
Cold pressed avocado oil is a monounsaturated fat that is high in oleic acid making it a good choice for cholesterol reduced or heart healthy cooking. It is also a good for regulating blood sugar, making avocado oil an important staple in a diabetic, low glycemic, or Paleo diet.
Every 100 grams of avocado flesh contains 160 calories and a tablespoon of avocado oil (14g) has 124 calories.
Avocado Oil is a Natural for Skin Beauty
The health benefits of avocado oil also run skin deep. It is prized in the cosmetic industry for its regenerative and moisturizing benefits. When applied topically to dry skin and scalp, avocado oil is thought to boost collagen production and aid in the diminishment of age spots. A more youthful appearance is another of avocado oils many health benefits.
How does avocado oil compare in cooking?
It is one of the few edible oils not extracted from a seed, that’s why it is Paleo Diet friendly. Extra virgin avocado oil has a high smoke point (400F)—the point at which oil smokes and is denatured by excessive heat exposure. This makes avocado oil an excellent choice for shallow or pan-frying, sautéing, or deep-frying.
Your secret ingredient for Fish
Avocado oil is a chefs’ secret ingredient for fish. It’s superb basted on fish and seafood prior to grilling or can be drizzled on after grilling. The naturally rich and fruity emerald green oil is delicious with fish such as halibut, salmon, or seafood like scallops, octopus, and shrimp. Warmed gently, it is also an excellent, healthy substitute for drawn butter for steamed lobster or crab.
Avocado Oil Recipes
- Basic vinaigrette – Citrus, Jalapeno and Lime Dressing
- Brushed on grilled vegetables
- Fish – Pan Roasted Sea Bass with Citrus and Avocado Oil
- Added to fresh salsa and pesto – Pesto with Almonds and Avocado Oil
- Drizzled over gravlax, ceviche, or tartare
- Fry shrimp or calamari quickly in avocado oil with garlic and chili
- Tossed on vegetables and potatoes prior to roasting
- Garnish a vegetable puree soup like celery root or squash
- Paleo diet mayonnaise